Wod

[sargent]

3 miles with a 30# pack today.

 

[sconnieVLP]

Yesterday: 4 mile run @ 8:00/mi

Today:
5x5 OHP
5x10 chins
4x10 rear delt
4x10 shrug
3x30 GHD sit-up
10x assault bike 30/30

 

[CRJR45]

Gym day , only 107 floors
Bicep curls 3x15@90
Lat pulls 3x15@130
Seated rows 3x15@130
Tricep extensions 3x15@130
Tricep extensions 3x15@130
Hammer crunches 3x15 @ 150
Ab crunches 3x15 @ 100
Back extensions 3x15@180

 

[JD Jones]

4.5 miles

 

[sahunter06]

Push
(Suicides between each set 6x40yds)
High incline db 15/10/8/8 75/80/90/90s
Med ball single arm db press 18/18/13 55/60/65s
Barbell vertical push up 18/18/15/15
Barbell delt raise 18/18/15/15
Lateral db raise ( 3 sec eccentric) 18/15/15/12 15/20s

Tricep no suicides
Rev grip push down 18/15/15/15
Single arm cable pushdown 15/15/15
Bicep db curl 15/12/15 40/40/35s

 

[TripleJ]

5 minute EMOM:
5 strict pull ups
10 push ups
15 air squats

5 x 5 bench press: 205-215-220-225-235

3:00 on/1:00 off x 3 rounds for max reps:
8 push jerk @ 115#
4 bar MU
8 cal row

30 GHD sit-ups buy in
6 minute EMOM: 30' handstand walk
30 GHD sit-ups cash out

 

[state637]

3 RFT:
800m run
10 OHS @135
15 bar hop burps
20 T2B

 

[mtwarden]

5 miles (1000') with my wife and Tiny Elvis this morning; some Penstemon popping here (also some balsamroot)

 

[InkedElkSlayer]

This morning:
4 sets, no rest
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/65 x 12

Bench- singles at 205/215/225/235
then straight to drop set 225/205/185/135 x 5/5/5/10

2 sets, no rest
DB Bench- 75s x 9/9
Preacher Curl- 65 x 12

Push Up x 40
Farmer’s Carry x 75s

This evening:
2 mile run
15 minutes of set ups with 45lb pack

 

[InkedElkSlayer]

Ran the rack on KB Swings.
10 sets of 15 from the 15 pounder up to the 44 KG

5 sets, 1min rest
Hanging Clean&Press- 95 x 10
Hex Bar Dead&Shrug- 200 x 5ea

Followed with 21 KB Swings with 24 KG

 

[JD Jones]

Strength day
Squats/bench/core/oh presses

 

[splatek]

New here. Great workout suggestions.


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[CRJR45]

New here. Great workout suggestions.


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Welcome ! These damn kids make me feel twice as old as I am , LOL

 

[TripleJ]

5 minute EMOM:
5 strict pull ups
10 push ups
15 air squats

20 minute AMRAP:
10 burpees
10 hang snatches (95#)
10 overhead squats
10 cal row
10 alternating front rack lunges
10 thrusters
10 burpees
250m run

 

[CRJR45]

Four mile walk with a 25 lb pack , in 82 degree heat . First time ever with a weighted pack , I wore the pack almost empty once before just to see if it fit me .

 

[mtwarden]

5 miles (800') with Tiny Elvis this morning; note to self- start earlier tomorrow morning; I'm a pussy in the heat (Tiny Elvis too!)- 70 feels like 90!

 

[state637]

Strength
Every 2 minutes for 12 minutes (6 sets):
1 front squat @ 90-95%
Did all 6 @285

Conditioning
For time:
1000m row
50 thrusters @95

 

[JD Jones]

Evening ruck 4.5 65#

 

[InkedElkSlayer]

This evening:
2 mile run
15 minutes of set ups with 55lb pack

 

[FlyGuy]

Murph Prep:

- 3/4 mile run
- 75 pull ups
- 150 Pushups
- 225 air squats
- 3/4 mile run

With 20# Vest
Partition as needed

44:30


My goal (dream is probably more accurate) is to finish in 1hour or less with a vest.

Today I finished 3/4 Murph in 44:30, so technically on pace, but I was slowing down significantly after my 10th round of Cindy. Not sure I’ll be able to maintain that pace for another 5 rounds above today. Plus, I’m sure it will be 900° hotter down here in Houston by Memorial Day which really doesn’t help at all.


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